Bear Canyon CrossFit – WOD

Deadlift (Every 3:00 minutes, 4 Sets

2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%

Percentages are based on your 1rm Deadlift
)

“Kashmir” (Time)

2 Rounds, For Time:

25/20 Calorie Row

30 Alternating Dumbbell Snatches 50/35lb

20/14 Calorie Echo Bike. 24/18 Assault

50ft Dual Kettlebell Front Rack Walking Lunges 55/35lb

Time Cap: 15:00

Rx+:

2 Rounds, For Time:

25/18 Calorie Row

20 Alternating Dumbbell Snatches, 85/60lb

20/14 Calorie Echo Bike

60ft Overhead Walking Lunges w/dumbbells, 2x 50/35lb

Level 2:

2 Rounds

22/17 Calorie Row

30 Dumbbell Snatch 35/25lb

18/13 Calorie Echo

50ft Dual KB Front Rack Walking Lunge 35/26lb

Level 1:

2 Rounds

20/16 Calorie Row

20 Dumbbell Snatch 35/25lb

15/11 Calorie Echo

50ft Goblet Walking Lunge 35/26lb